Preparing Your Body for Summer Holidays: Osteopathic Advice for Holiday Travel.

Summer holidays should leave you feeling refreshed, not struggling with back pain, stiff hips or a sore neck and headaches. Whether you are driving across the UK, flying abroad, or heading off on a family road trip, long periods of sitting and lifting luggage can place significant strain on your body.

At Brixworth Osteopathic Clinic, we often see patients whose holiday discomfort could have been reduced with a few simple preparation strategies. Here is our Osteopath-approved guide to travelling more comfortably this summer.

Long Car Journeys and Back Pain

Long car journeys are one of the most common triggers for holiday back pain. Sitting in the same position for hours reduces movement through the spine, hips and legs, causing muscles to tighten and joints to stiffen.

An important fact many people do not realise is that muscle fibres begin to shorten after just 20 minutes of remaining in one position. This means that even a relatively short period of uninterrupted sitting can start the process of muscle tightening, which is why regular movement breaks are so important.

Before you set off:

• Adjust your seat so your knees are level with or slightly below your hips.
• Sit fully back into the seat with your shoulders relaxed.
• Position the steering wheel so you are not reaching forward.
• Use a small lumbar support if you are prone to lower back pain.

During the journey:

• Stop every 60–90 minutes to reset your posture and restore circulation.
• Get out of the car and walk for at least five minutes.
• Gently stretch your shoulders, back, hips and calves before getting back in.
• Stay hydrated, as dehydration can contribute to muscle stiffness and fatigue.

Many drivers find that a five-minute walk around a service station dramatically reduces stiffness later in the day.

Flying and Back Pain

Flying may seem easier than driving, but spending several hours confined to an aircraft seat can be equally challenging for your spine.

To reduce stiffness when flying:

• Stand up and walk along the aisle every hour or two when safe to do so.
• Perform ankle circles and foot pumps while seated.
• Avoid crossing your legs for long periods.
• Support your lower back with a small cushion or rolled-up jumper.
• Keep your shoulders relaxed rather than hunching over a phone or tablet.

After landing, try to walk for 10–15 minutes before settling down. Gentle movement helps your body recover from prolonged sitting and can reduce the risk of travel-related back pain.

Carrying Suitcases Safely

Lifting heavy luggage is a frequent cause of sudden back strain at the start or end of a holiday.

Use this safe lifting technique:

• Stand close to the suitcase.
• Bend your knees and from your pelvis, not your back.
• Gently tighten your stomach muscles.
• Lift using your legs while keeping the suitcase centrally close to your body.
• Avoid twisting while lifting; turn your whole body with your feet instead.

If you are placing luggage into a car boot or overhead locker, ask for help if the weight feels awkward. It is far better to get assistance than spend the first few days of your holiday recovering from a strained back.

Travel tip: A four-wheeled suitcase that can be pushed alongside you is usually kinder to the spine and shoulder than dragging a two-wheeled case behind you.

Simple Stretching Before Travelling

Five minutes of stretching with slow deep breathing before getting in a car or plane can help prepare your body for a long journey.

Shoulder rolls:

Relax your arm and swing it like a pendulum.

Neck stretch:

Gently tilt your ear towards your shoulder and hold for 15–20 seconds on each side.

Spinal twist arm swing:

Stand, arms heavy, swing the arms by twisting hips - also known as the Zen stretch.

Hamstring stretch:

Place one heel on a low step, keep your back straight, hips level and flex your foot toward you until you feel a gentle stretch behind the thigh, buttock or knee.

Calf stretch:

Step one foot behind the other and press the back heel into the floor for 15-20 seconds.

Stretching After Travelling

Once you arrive, spend a few minutes helping your body unwind from the journey.

Try:

• A 10–15 minute walk.
• Gentle standing spinal twists.
• Hip flexor stretches to counteract prolonged sitting.
• Chest-opening stretches by clasping your hands behind your back.
• Slow, deep breathing while standing tall.

These simple movements improve circulation, reduce muscle tightness and help your body adapt after several hours of sitting.

When Should You Seek Help?

Some stiffness after travelling is completely normal. However, if pain persists for several days, limits your walking and movement, or begins to interfere with your holiday, it may be worth seeking professional advice.

Many travel-related aches are mechanical problems, meaning they often respond well to Osteopathic treatment, targeted exercises and practical advice.

Enjoy a More Comfortable Summer Holiday

Whether you are planning a European city break, a beach holiday, or a long family drive, a little preparation can make a big difference. Regular movement breaks, safe lifting habits and a few simple stretches can help prevent many common travel-related aches and pains.

If you are experiencing back pain before flying, neck stiffness after a long car journey, or persistent holiday back pain, the team at Brixworth Osteopathic Clinic are here to help.

Travel well this summer

We can assess the underlying cause of your symptoms and provide personalised treatment and exercise advice so you can enjoy your holiday in comfort.

Contact the clinic to get booked in!